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COMPUTRAINER: CompuTrainer Spring Plan with .Erg files - 250w by H. Allen


Hunter Allen & Peaks Coaching Group

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12 Weeks

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Plan Description

These plans were designed to specifically work with your Computrainer!

Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.

This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 250watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.

Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.

The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.

Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.

Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.

This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring season your best! If you want to take it to the next level this spring season and you have a Computrainer, than this is the plan for you!

*To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.



Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:20 hrs 5:00 hrs
3:40 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
12:20 hrs 5:00 hrs
3:40 hrs 2:00 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on We also consulting and provide custom coaching weekends.

Sample Day 1

EASY RIDE- Random hills

Congratulations on starting your Spring training program! This is a comprehensive 12 week program that is based on using your Computrainer for indoor workouts. There is a .erg file that is attached to each day's workout for that day. The description here will describe the workout as it unfolds on your Computrainer. All you have to do is download each day's .erg file and then load it into your Computrainer software and start the workout! It's a No brainer! Please download the attachment on 'How to download and re-load the .erg file into my Computrainer'.

Some things to note for this spring. First, on the weekend's I have you riding outside. Get outside and put in the miles. I know that it's possible you'll have some races or important group rides on the weekend, so please just substitute those in on the weekend. The plan was made for you to have great racing fitness and not only will improve your threshold power, but also your power at Vo2max, anaerobic capacity and your sprint. Speaking of sprints, I have scheduled your sprint days for outside rides. It's pretty much impossible to do a sprint workout on a trainer, so, please make plans ahead of time to get in that workout outside.

So, lets' get started.... I hope you made it a great weekend!
Today's ride is just.....
1.25 hours, just easy and riding like Grandma.
No HR's over 56% of your Threshold watts.

Sample Day 2

End burst1

WU: 15 minute warm-up.
MS: Today is a solid endurance day, nice and smooth.
Ride and getting in some bursts and having fun.
One burst every 15minutes for 10seconds each.
Make sure to do 1x 20minutes with wattage at low level 4- 93%- 96%.
CD: cool-down.
Predicted TSS=88, IF = .84

Sample Day 3

Hill REPEAT simulations

WU: 10 minutes of easy endurance
MS: Some hard hill repeats today!
Do (1) 5 minute effort at sub-threshold to get the legs ready, 3 minutes easy rest.
then (3) x 1 minute fast pedaling, with 1 minute rest between each.
then do -10 hard hills!
Each is 1 minute long and I want you to explode at the top of each hill!
The goal is to keep your cadence over 85rpm. Stand out of the saddle and GO hard!
Rest for 3 minutes between each, easy pedaling.

CD: 10 minutes

Predicted TSS/IF= 70, .748

Sample Day 4

2x 20 at Threshold

WU: 10 minutes,
3 minutes easy
2 x 20 minutes today at threshold and keep those watts from 240-250 on these.
Rest for 5 minutes between each.
Predicted TSS 89 , IF- .87

Sample Day 6

Long Ride- Aerobic building!!!

4hours and just riding. Outside and getting in the miles.
Try for 2 x 20 minutes at threshold- 240-250 and push those. 15 minutes between each.
Then 30 minutes of tempo pace( 190-225watts) and add in (6-8) 3-4 minute efforts at VO2 max-275w. Hammertime.
Generally ride in the endurance/Tempo pace and have fun.
Getting in the time!

Sample Day 7

Weekend - 3hours-endurance-hills

Have fun today and get in a solid endurance ride-
Loads of hills, just ride up them.
Finish with a solid 30minute effort under threshold - 230-240. Keep cadence at 90-95.

Sample Day 8

EASY RIDE- Random hills

1.25 hours, just easy and riding like Grandma.
No HR's over 56% of your Threshold watts.

$99.95 - Buy Now